Orange you glad these shirts are so cheap?

As often happens on Saturdays, the Emerging Runner family found themselves at the mall. It's always a tactical effort - go to a few targeted stores, locate what's needed and get out as soon as possible. Often my wife will head to the children's section to find items for the kids so I wander over to the men's area to see what they carry in terms of athletic wear. We were at Target and I was looking for pool shirts made with the type of fabric that doesn't disintegrate and bleach out from chlorine after three or so wearings. They didn't have those, only shorts, but they did have some nice shirts from their Champion G9 line. This stuff is very well priced and nicely designed. While the quality doesn't match the higher end stuff from companies like Brooks and Sugoui it's an excellent choice for daily training. I prefer to do my daily runs with lower end gear because it's cheap to replace when it gets worn out with multiple washings. I try not to wear my "premium"shirts (Zoot, Nike Sphere, Adidas adiSTAR) except to race or when heat conditions require a superior wicking shirt.

I didn't buy any of the Champion G9 shirts but on a whim I checked out Old Navy's RECTECH performance shirts that were currently on sale. I often worry that when I run in the neighborhood or on the trails that I could get mowed down by an inattentive driver or mountain biker. Most of my day to day running clothes are either black or white so when I saw short sleeved RECTECH shirts for $5 apiece I bought two, one pumpkin orange and the other mustard yellow. These wicking shirts seem nicely made and contain some stretchable material. Not bad for $5! I wore my orange shirt today over my other two layers (33 degrees at 8:30 AM) as I headed out for my morning run. The route I chose took me to neighborhood #2 which required a short segment running along a one way service road where people often speed. I was happy to have my orange shirt serving as a beacon to drivers. All the same I ran as close to the snow line as possible for the minute I was on that connecting road.

I had a decent run overall, half in neighborhood #2 and the other half in my main neighborhood, totaling 4.7 miles. I'm still feeling some of the effects from my Thursday core exercises which means I need to do them more often. Although Monday is usually a rest day I plan to do the Lolo core routine to help strengthen some key muscles. I'm going to need all the help I can get if Sunday's race turns about to be a hilly run in the snow.

A 9:00 AM start for the XTERRA hits my sweet spot

I went out for my run a little later than normal today because I had some early morning errands that I needed to get done. The effect of deviating from my normal routine can go two different ways. I've run better than average when starting later, rather than first thing in the morning. Most of the races I've run have started hours after the time that I'd normally do a weekend run. I've beaten my normal training pace during every one of those those events.  I've also performed poorly when running later in the day: after work or during my lunch hour. My best performances seem to happen during runs between 8:00 AM and 10:00 AM. I wish Garmin Connect had more options for analyzing historical metrics so I could easily compare my average pace across various start times. There are a few ways to do this but both are cumbersome. I'll leave that to another time.

I went out at 9:30 this morning with Friday's snow still fresh on the sides of the street. I wore my light duty Adidas trail shoes to help maintain traction. These shoes are very comfortable and they double as my weekend casual shoes but they don't provide the energy return that I get from the Brooks Adrenalines, especially my new GTS 10's. Although I'd been out earlier in the morning I'd misjudged the cold and my ears were very uncomfortable for the first third of my 3.7 mile run. The first half of the run was more of a serene plod than a hard training run. I was taking in the scene of recently fallen snow blanketing the neighborhood and was enjoying the experience fully until it occurred to me that I will be racing next weekend and I needed to train. I picked up my pace for the second half, averaging between 8:50 and 9:00 per mile. Overall I averaged around 9:30 for the full run.

Tomorrow I'll go for a little more distance and then move into taper mode prior to the March 7th event. I'm wondering what Stillwell Woods will look like after this week's snow. With another possible storm coming on Wednesday it could get tricky on race day. It doesn't really matter though. As long as they still hold the race I'll be there. It will be a new experience racing in the snow and the conditions will be the same for all the other runners. I'm fascinated to see what happens.

Will Runner's World start covering hedge funds now?

Yesterday morning my friend Sedentary Man handed me a section from the Wall Street Journal and said I'd probably want to read this article entitled "We have ways of helping you buy running shoes." I think that was supposed to be a play on the way German officers would threaten torture in old WWII movies. If that was the case the writer missed her mark because the article described four complex but helpful experiences that led to her being fit with the right running shoes. The writer referred to herself with the royal "we" throughout the article which I found odd but, that aside, I thought she did a good job researching the buying process. She visited four running stores, three in the state of Washington and one in NYC. I recently went through this experience at Jackrabbit so I was curious to see how these other stores performed their evaluations.  

Three out of the four stores performed gait analysis using video and a treadmill. A doctor who was quoted in the story said that the video process is "gimmicky" but I disagree with that. Seeing myself pronate in hi-def convinced me that I needed a moderate stability shoe. One store used a pressure sensitive mat that changed color based on weight distribution. A couple of stores had the writer run barefoot on the treadmill. I thought that was weird because most people heel strike but will never do that when running barefoot so what does it prove?

In the end it seemed like each store did a good job of identifying the right shoe for the writer. I was amused to read that she tried on a pair of "Mizunas" and I'm sure the Mizuno people loved reading that!

This morning I considered my choices for my daily workout: run, strength conditioning, another elliptical session or shoveling the newly fallen (and still falling) snow on our driveway. A look out the window confirmed the report of 3"-8" with 5 inches on the ground at 4:00 AM. I decided that my car could blast through that provided I escape before the town plows come by and deposit 20" of hard pack in front of the driveway.

I decided to stay inside and started with the Lolo core exercises that I found in Runner's World last year. I really like them because they only take 15 minutes but you feel like you've accomplished something when you've finished. I followed that with about 20 minutes of hand weights. I only used 5 and 10 pound weights because I wanted to do lots of reps and start a baseline for arm and upper body conditioning. I left for the train before the snowplows came. Standing on the snowy LIRR platform I was happy to see the train come in and I was glad that I started my day with a different but energizing workout.

I may be weak but I'm slow!

Up until yesterday I was feeling very good about my state of conditioning. I was chatting with a work colleague who I hadn't seen for a few weeks and he asked me if I'd lost weight. I didn't know how to respond to that question. Yes, I did lose weight when I restarted running back in 2008. Forty pounds in fact, all due to lower calorie consumption and more activity. More recently, after battling severe pneumonia, I lost another five pounds. My recovery is now complete and my weight is back to mid-December levels so I was puzzled by his question. The next thing he said floored me, "You look kind of...weak." Weak? I really didn't know how to respond to that. Then I thought about it and realized that it's probably true. While my running gives me stamina, I'm not doing all that much to build strength. A year ago I was mixing up my workouts and including core exercises and some upper body conditioning. In the time that I've returned to daily exercise I've been focused solely on running. Even my elliptical sessions have been more about speed than effort. I decided that it's time to stop ignoring my core and upper body.

Although my wife and I have accumulated a closet full of hand weights I'm loathe to use them. I find weight lifting to be mind numbingly boring. I've been thinking about getting one of those stretch band systems that attach to a doornob and provide a variety of ways to exercise muscle groups. It's low tech but it works, as do sit-ups and push ups. This morning I chose the elliptical but cranked up the resistance as high as I could handle. It felt good and it was good preparation for my trail race. The benefits that come from moving the unit's upper poles is questionable but it's better than doing nothing. I'm going to put some more attention to strength building and I'm hoping to gain about five pounds through upper body muscle development. I suspect that strengthening my core will also lead to better running performance.

11 days to go before the XTERRA Trail Run

Helly Hansen Trail Lizard

I am eleven days away from my next race and I'm looking forward to the event. This upcoming race is different from any I've raced before, including my previous trail race, the Dirty Sock 10K. The March 7th XTERRA race at Stillwell Woods presents conditions that will challenge runners at every step. Unlike a road race where the streets are wide enough for bunches of runners, Stillwell has a lot of singletrack paths that barely accommodate one person. I don't know exactly how the course will be routed but there are some significant drops and climbs in those woods. On the bright side, if I am able to keep up with the other runners I may have my first experience running at Stillwell without getting lost.

I haven't been able to train on trails since my adventure at Muttontown Preserve a few weeks ago. Since then there's been too much snow and more coming this weekend if predictions for a Nor'easter are accurate. I've been relegated to the treadmill except on days off so I'm under-trained for hills. I ran 2.4 miles this morning at 9:17/mile. The guest room was warm and I wore my Atayne shirt that I love but it's slightly heavier than my other short sleeved running shirts. Together they contributed to a sweaty but pleasant run. I had the TV on so I could catch some highlights from last night's Olympic games while I ran. I'm hoping that I can get outside this weekend for some hill training or do some elliptical sessions at a high resistance level. Otherwise I'll just need to manage my way through the race with my present state of conditioning. I'm also wondering what the Stillwell course will be like if there's a ton of snow on the ground. I'll be wearing my Helly Hansen Trail Lizards, my most capable trail runners. I'm hoping they'll be enough shoe for the day's conditions.

Spirit, check. Strength, more work needed.

My decision to keep Monday as a rest day turned out to be a good one. Last night my legs felt incredibly tired and I tried to relate that to my day spent sitting around waiting for the jury selection process to play itself out. I thought my leg fatigue may have come from standing for long periods on the marble floors outside the courtroom. I think it's more likely that my legs are tired from all the running I did over the weekend. It's good that I have no residual breathing issues from pneumonia. Based on my recent runs I'm sure that my breathing capacity has returned to pre-illness levels. What still needs work are my quads, calf's and gluteal leg muscles that aren't yet used to five miles of pounding. To paraphrase an old cliche: "The spirit is willing, but the flesh could use some strength training."

I took it easy this morning for the first ten minutes of my run. Despite a speed south of 6 MPH I felt the challenge and it seemed faster than indicated. Once I'd loosened up I moved the control closer to a 9:20 pace for the remainder of the run. In all I averaged 9:36 per mile for 2.5 miles. If I had another ten minutes I probably could have pushed my pace enough to get closer to 9:15 overall, especially if I threw in a few speedy tempos into the mix.

I know I'm not supposed to be thinking about pace but it's a metric that tells me if I'm progressing. Besides, LSD (or even SSD*) works fine when you have distraction of the outdoors to complete the experience. But on a treadmill it's very hard not to think about speed.

* Short Slow Distance

Is more time to run worth serving jury duty?

I spent my day today at the county Supreme Court building after being summoned for jury duty. Oh well, it's the price we all pay for being a registered voter. I'm not complaining about being called to serve but I really hoped that I'd be dismissed by the judge. It's difficult to be away from the office and this trial could have gone on for two weeks. On the other hand, court starts at 9:00 AM and I'm usually in the office by 7:30 AM so were I selected for a trial I'd have had more time to run in the morning. It was a long day and after waiting hours for Voir Dire I finally had my moment in court. Happily they selected almost everyone else but me to serve so tomorrow I'm back to work on the 6:20 AM train.

I'm thrilled that I got dismissed but I really would have loved having more time to run during the week. I'm used to getting up very early and starting my workout as quickly as possible to maximize the use of my 30 minute window. All the same, the process of rushing through the experience detracts from its enjoyment. This is why I enjoy my weekend runs, when I can start at different times and run longer distances. In the summer my company allows people to leave mid-day on Fridays between Memorial Day and Labor Day. With no obligation to return to the office after lunch, I was able to experience some great NYC running experiences and still make it home for an early weekend. During the summer I was averaging about 20 miles per week because Fridays gave me three days a week for longer runs. I was happy to total 17 miles this past week, almost double what I've averaged since getting the okay from my doctor to resume running in mid-January.

Since I was local, I got home earlier tonight than I normally would. I was tempted to do a run while there was still a little daylight left but I held off because Mondays are my rest days and I put in 9 miles over the weekend. Back to the treadmill tomorrow morning. Our ProForm unit continues to work despite its high decibel whine that's signalling its failure is imminent. I only hope it lasts a few more weeks until the Sole F63 arrives.

The JS Bach running method

Last night, just for fun, we hosted a Chinese New Year themed dinner party for some friends. We had a great time, the decorations were festive and (of course) we served Chinese food supplied by a local restaurant. The meal was a hit and it was easy to over indulge. Adding the desserts that my wife and daughter had baked, along with those brought by our guests, it made for a high calorie evening. One friend, also a runner, said that we'll have our work cut out for us on our Sunday runs.

I couldn't sleep past 4:30 this morning so I caught the replay of last night's Olympic events and went out early after pre-hydrating with a mixture of Zico coconut water and ground Chia seeds. I've incorporated Chia into my diet at least once a day since I bought my supply. It's hard to know if it's been beneficial but I've felt great since I've started using it and I haven't had a bad run all week. I set out with the intention of running a similar distance as yesterday's and, again, the experience of running felt great in the new Brooks. I smartened up and wore one less layer and wool socks and that worked out well. After a loop around the roads that connect to my street I went south and crossed over to neighborhood #2. I had not run there since December and it was a nice change of scenery. At about 1.5 miles I noticed that I was playing Bach's Cantata 147 in my head as I ran and the 3/4 time matched my cadence very well. I've been playing my classical guitar again, after some time away from it and this is a piece that I've been practicing. When I was concentrating on front foot running and increased steps/minute in December I was mentally following 4/4 timing. Today I realized that 3/4 is a more natural tempo for me (for non-musicians, 3/4 is like the beat to a waltz).

I exited back into my neighborhood and took a long loop around as I made my way home. Along the way I passed a few other runners, one of whom I knew. He was running with a friend who was driving a car alongside him, presumably to keep him company. Not exactly the way I'd do it. I felt so good as I ran that I extended my run another .75 mile and finished with a full five miles, another post-pneumonia distance milestone. My pace was unremarkable (mid-9:00's) but I'm more focused on endurance than speed right now as I prepare for the Stillwell XTERRA race in March. Once I'm past that I'll prioritize speed so to prepare for the Marcie Mazzola 5K in April.

Road test - the Brooks Adrenaline GTS 10

Today's big decision was whether to do this morning's run inside or out. I try to do my week's longest runs on Saturdays and Sundays because I have more time and flexibility on those days. I just purchased a new pair of Brooks GTS 10's and had only run a few miles with them on the treadmill. The experience was fine but 25 minutes on a flat moving surface is far different from how I plan to use these shoes. I was curious to see how the 10's felt after a longer run. While I knew I could do that on the treadmill, I also wanted to know how they performed on the road. Mark, the salesperson at Jackrabbit who sold me the shoes, said I have 14 days to evaluate them but he asked that I do it on the treadmill in case I need to take them back. I finally decided that I couldn't properly evaluate the shoes unless I tried them under the conditions where I'll primarily use them so I went outside for my run.

It was about 33 degrees with a little wind coming from the northwest. I dressed for the a longer run, meaning less layers and enduring the chill until my body heat rose. I was able to wear the 10's tighter because the tongue does not bite into my instep (as happens on the 9's) and as I set out I appreciated way the shoes wrapped my foot and returned energy with each step. I regretted that I didn't wear wool socks and my feet were a little cold for the first mile but that can't be blamed on the shoes. I was pleased that the "high arch" was a non-issue. I stopped noticing that soon after I'd started. I stretched my route around many different streets and noticed that the 10's felt similar to the 9's when I was maintaining my normal cadence. When I accelerated for some tempo runs they really felt fast, almost like a light trainer or racing shoe. At 11.1 ounces they are definitely not racing flats but the bounce and stability are a great improvement over the 9's.

I ran a total of 4.5 miles which was more than a mile longer than my last long run. Prior to my pneumonia I typically ran five or more miles on each weekend day so I'll call that progress. By the time I reached the last part of my run I knew these shoes were keepers. They felt like they fit my feet perfectly and provided a great combination of cushioning, stability and response. The tongue and collar of the shoe is an improvement over the prior version and the subtle changes to the heel (articulated edges that move independently for a smoother transition) and multi-density materials that make up the medial post allow for less jarring correction of a pronating foot. But geek talk aside, it's a great feeling shoe that really performs on the road.

Of course I chose the Brooks!

Yesterday, before I even left for Jackrabbit,  I'd already decided to buy the Brooks Adrenaline GTS 10's. Even my wife weighed in on the decision, she wrote me a note in the morning that said "You should get the Brooks!"  I tried them on at the store and ran for a few minutes on the treadmill to confirm the fit. The arch supports in the 10 are more pronounced than in the 9's and that concerned me somewhat. I wasn't completely comfortable standing in the 10's but when  I started running they felt fine. When I got home I compared the fit between the 9's and the 10's and felt that the toe box of the 10 was narrower but not problematic. In comparison it made the 9 feel a little unstable up front, something I hadn't noticed before. The tongue placement and thickness on the 10 seems to be an improvement over the 9 as well. I was able to tighten the shoe well without feeling sharp pressure on my instep. The only concern had was with the arch support, I could really feel it, and I hoped it would not begin to hurt on longer mileage runs.

I had a late start to the morning today because my son accompanied me to work today and we caught a later train. I hopped on the treadmill at 4:45 AM and ran about 25 minutes with the new shoes. My initial impression of the 10's was very positive: good mid foot wrap, good stability at the front, excellent transition off the heel. The higher arch was noticeable but not bothersome. The only other observation was that the fit at the heel was looser than I'd have liked. There was some slight slippage but not enough to consider it unstable. I can probably control that better by experimenting with the lacing. Overall the shoes performed well through the run and I appreciated the energy return off the front. That was my initial complaint about the 9's, that they didn't provide much bounce. I've grown to appreciate the 9's but it's nice to have that zip in the 10's.

This weekend I hope to put them to the test on the road, aiming for 4 or 5 miles as I go into my last two weekends of training for my trail race. I'll be curious to see how my feet feel after 40+ minutes of running in the new shoes. I have two weeks to evaluate the GTS 10's but I'm hoping to determine quickly that they're keepers.

Decision day - Mizuno versus Brooks

Brooks Adrenaline GTS 10

If all goes according to plan I'll be heading back to Jackrabbit at lunch today to get my next pair of running shoes. I've been fortunate to have had a great experience with my Brooks GTS 9's and I've carefully studied the running shoe landscape to determine what's the best shoe to replace them. I've done enough due diligence in business to know that all this analysis can reduce the risk of making a bad purchasing decision but not fully eliminate it.

Mizuno Wave Inspire 6

Consider the two candidates left in the race: the Brooks Adrenaline GTS 10 and the Mizuno Wave Inspire 6. Both are highly regarded stability shoes. The Brooks is supposed to be the best in its class and an improvement over the GTS 9 that I've really liked. The Mizuno provides a very energetic response and gets good play in the Runner's World shoe forum. It's considered a fast stability shoe, more minimal than the Brooks. I've run with the Mizunos and liked them. I've only tried on the GTS 10's but I thought they felt great. I've read that the 10's have a higher arch than the 9's which concerns me because my arches fall right between flat and normal. I don't want a shoe that feels superb in the store but creates a problem when the runs go longer.

My affinity for Brooks does give some bias toward the Adrenalines but I've been intrigued by the Mizuno's as well. This is a lot of agonizing for a $100 purchase from a store that will take them back if I'm not completely satisfied. I've spent hours pouring over reviews and trying on running shoes to get to this point, yet when I go shopping for a suit that costs five times that much I invest a fraction of that time. Why is that? Why do you think!?

What's the right pace?

With another few inches of fresh snow on the ground (that has turned mostly to ice on the road) I have had to delay my return to 4:00 AM outside running until at least next week. I was thinking about pace as I started up the treadmill this morning. With my increasing familiarity with the (unmarked) speed control slider on my treadmill I can quickly set whatever pace I wish to run. A check of the Garmin at the end usually confirms that I ran the pace that I expected. It's not ideal but I don't mind since I know my new treadmill will soon provide all that information, and more, in real time. Today I settled on a 9:20 pace because it seemed sufficiently challenging. With the warm temperature of the room it was fast enough. I had a good run and felt the workout.

I started thinking more about the metrics of running and how 5 seconds over the course of a 5 mile race can make such a big difference. In the 8K I ran last year I thought I had nailed a sub-9:00 pace but forgot that 8K is actually 4.97 miles so I missed 8:59 by mere seconds. But does that matter? I'd say yes and no. Yes because running in the 8:00's is usually more desirable than running in the 9:00's. So for racing, yes, pace can matter. But for everyday running - unless one is specifically aiming to improve speed - I think enjoyment wins out over speed. For recreational running, following the strategy of "gain, but no pain" is probably the best way to choose the right pace. That's my view these days.